Deadlift (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body.
   • Position the dumbbells in front of your thighs, keeping your arms straight.
2. Step 2Position Your Body
   • Bend your knees slightly and hinge forward at your hips, keeping your back straight and chest up.
   • Ensure your gaze is forward to maintain a neutral spine.
3. Step 3Grip the Dumbbells
   • Grab the dumbbells with an overhand grip, ensuring your hands are shoulder-width apart.
   • Keep your arms extended towards the floor while maintaining a slight bend in your elbows.
4. Step 4Engage Your Core
   • Tighten your core muscles to stabilize your body during the lift.
   • Make sure your shoulder blades are retracted and your back remains straight.
5. Step 5Lift the Dumbbells
   • Push through your heels and extend your hips and knees to lift the dumbbells off the ground.
   • Keep the dumbbells close to your body as you rise to a standing position.
6. Step 6Lower the Dumbbells
   • Reverse the movement by hinging at your hips and bending your knees to lower the dumbbells back to the starting position.
   • Maintain control and keep your back straight throughout the descent.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring that your form remains consistent with each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully set the dumbbells down on the floor.
   • Stand upright with your back straight before stepping away from the weights.